Traditional Nepali Food Options during trekking in Nepal
The traditional Nepali food is the best food option during trekking in Nepal. Those trekking meals are composed of necessary nutrients like carbohydrates, protein, and healthy fats. The common Nepal trekking food is described below.
Dal Bhat is the important staple dish consumed in Nepal. It consists of lentils (Daal), rice (Bhat), and curried vegetables (Tarkari). This dish is often accompanied by the side of papadum (chrispy chip). This dish is the primary dish consumed in Nepal.
This dish contains approximately 840 calories. Additionally, it contains 82% carbohydrates, 9% fat, and 10% protein. There is also fiber and potassium in a small amount.
Momo is the popular snack consumed in Nepal. It is the steamed or fried dumplings filled with meat or vegetables. The momos is also a nutrient-rich food item. It contains a mix of carbohydrates, proteins, and fats. However, the nutritional content can vary based on the filing and preparation method.
Thukpa, a hearty noodles soup, is the best food for trekking in a cold environment. It is made with meat, vegetables, and spices. This food option during trekking in Nepal provides warmth and energy if you are trekking during the cold days.
The thukpa is rich in carbohydrates and protein. The noodle part provides carbohydrates, and the meat or tofu part used in the soup provides the protein. The vegetables mixed in the hearty noodle soup provide essential vitamins and minerals.
Sel roti is the traditional Nepali sweet bread. It is a ring-shaped and deep-fried food made from rice flour. This food option primarily provides carbohydrates from the rice flour with fats from the oil or ghee used for frying.
The nutritional content may vary based on the recipe and portion size. The sel roti is also high in calories, which is much needed for the trek.
Chapati is the whole wheat flatbread. It is often served with curry or daal. This food can be eaten with various accompaniments.
This food option during the trekking in Nepal is high in carbohydrates and provides fiber from whole wheat. When paired with the curries or daal, the dish also provides the protein because the daal or curries are rich in protein.
Sherpa stew is a popular food option during trekking in Nepal. It is made with meat, potatoes, vegetables, and spices. This food item is best for the long hikes.
Talking about the nutritional content, the sherpa stew is high in protein and carbohydrates. The protein comes from the meat and the carbohydrates come from the potatoes and vegetables. The meal also provides the essential vitamins and minerals.
Tibetan bread is a traditional flatbread. It is often served plain or fried with honey. Due to its taste, the Tibetan bread is one of the best breakfast foods during trekking in Nepal.
The nutritional content in it is primarily carbohydrates, which are essential for the energy. The tibetan bread, when paired with honey, provides sweetness and extra calories.
International Food Options during trekking in Nepal
You can get a variety of international healthy foods during trekking in Nepal. However, the food option during trekking in Nepal may vary from the teahouses to teahouses and various altitude levels. You may not find the diverse food items in the higher altitudes.
Also, the ingredients and taste may not be the same in the higher elevation as the taste of the food in the urban areas or in the lower regions.
Pasta and spaghetti are popular internal food option during trekking in Nepal. It is found in several teahouses and lodges along the trekking routes. They are made from the wheat flour and water. They are often accompanied by various sauces and toppings.
In terms of nutritional content, the cooked spaghetti contains approximately 210–230 calories per cup (140 g). The micronutrients that the pasta and spaghetti contain are carbohydrates (37-44 g), protein (8-11 g), fat (0.3-1.3 g), fiber (2-6 g), iron (0.7-1 mg), magnesium (25-42 mg), selenium (35-52 mcg), and so on.
Fried rice is a popular food option during trekking in Nepal. It is made by stir-frying cooked rice with vegetables, eggs, and sometimes meat or seafood. Several international cuisines consider fried rice as a staple food option.
The fried rice holds nutritional values like carbohydrates (30-40 g), protein (5-10 g), fat (8-12 g), fiber (2-3 g), iron (1-2 mg), vitamin C (5-10 mg), and so on. Per serving, you will get approximately 200-300 calories.
Pizza is the popular international food for trekking. It is a baked dish topped with ingredients like cheese, tomato sauce, and various meats or vegetables. You can see the different types of pizzas, including local style.
The nutritional content of the pizza is carbohydrates (20-30 g), protein (10-15 g), fat (10-20 g), calcium (100-150 mg), and vitamin A (100-150 IU). The calorie you get from the pizza is approximately 200-400 calories per slice. The nutrients and energy amount depends upon the toppings.
Sandwiches are the popular packed food for trekking. It is made by placing fillings between slices of bread. The middle fillings can be of different items like eggs and cress, chicken patty, and so on.
The nutritional content of sandwiches is carbohydrates (30-50 g), protein (10-20 g), and fat (10-20 g). The calorie content of the sandwiches per serving is approximately 300-500 calories.
Pancakes are the flat cakes made from a batter of flour, eggs, and milk. It is popular among the tourists as it is tasty, soft, and evokes the feeling of enjoyment and familiarity.
The nutrients that you can find in the pancakes are carbohydrates (20-30 g), protein (5-10 g), and fat (5-10 g). Besides it, you will get 150-300 calories per serving, which is best for the trekking.
Noodles are the popular choices among trekkers. It is made from flour and water. The sauces accompany the noodles. The noodles can also be consumed in soups. It is one of the best quick foods for trekking.
By having noodles, you can get carbohydrates (25-40 g), protein (5-10 g), fat (5-10 g)., fiber (2-3 g)., and iron (1-2 mg). The total calorie that you will get per serving is approximately 150-300 calories.
Burger is one of the popular international-origin trek foods. It consists of a cooked patty of meat or vegetables placed inside a bread roll with various toppings.
The nutritional content of the burger is carbohydrates (30-40 g), protein (15-25 g), fat (15-30 g), calcium (100-150 mg), and vitamin B12 (1-2 mcg). From one burger, you will get approximately 300-600 calories.
Drinking Water and Hydration
When trekking in Nepal, hydration is most important. It is necessary due to the lower oxygen levels and increased physical exertion that leads to greater fluid loss through respiration and perspiration.
There are several drinking water sources along the trekking routes. For example, natural water sources like rivers and streams. You can also get the drinking water in the teahouses.
To be able to drink the water from the natural resources, the water needs to be purified. It is because the water from the natural resources may contain contaminants that can lead to illness, such as giardiasis and cholera.
The purification methods include three-minute boiling , using portable water filtration systems, using purification tablets, UV sterilizations, and so on. By using this, you can avoid dehydration. However, you also need to avoid the overhydration, as it also gives similar symptoms as dehydrations.
Beverage Options During Trekking in Nepal
The beverages are also popular choices among trekkers during trekking in Nepal. We recommend avoiding alcoholic beverages and too many caffeinated drinks. The popular everage options are listed below.
Tea is the popular beverage option in the Nepali culture. It is widely available during the treks. Some of the popular options are masala tea, black tea, milk tea, ginger tea, and lemon tea. These tea options can help alleviate symptoms of altitude sickness such as nausea and headaches.
Coffee is another popular option after tea. The popular coffee options are black coffee and milk coffee. It is also consumed by the trekkers during trekking in Nepal. However, we recommend having fewer caffeine drinks as it can lead to dehydration.
Hot chocolate is the best beverage during the cold weather conditions. It is made with rich cocoa powder and milk. It is the energy drink for trekking, as it gives energy as well as warmth during cooler temperatures.
Snacks for Energy
Snacks are the best food to carry while trekking. It is because snacks provide quick and sustained energy. Some of the popular snacks for the trekking are:
Dark chocolates are the snacks having high energy-boosting properties like caffeine, theobromine, and flavonoids. The caffeine and theobromine help in alertness and concentration and the flavonoids help reduce inflammation and support cardiovascular health. In addition, it provides steady release of energy.
The dry foods for trekking are raisins, nuts, and dates. These nutrient-dense snacks give quick energy boosts. The dry fruits are rich in carbohydrates, vitamins, minerals, and healthy fats.
Granola bars are popular snacks carried by the tourists. It contains a mix of carbohydrates, proteins, and fats. The granola bars help maintain energy levels throughout the treks in Nepal.
Fresh fruits are the natural energy boosters. The fresh fruits like apples and bananas can be found in the teahouses on the trekking trails in Nepal. The fruits contain nutrients like carbohydrates and essential vitamins. The fruits are the best food to take for trekking.
The nut butter sandwiches are easy to prepare and provide sustained energy throughout the hikes. It contains a combination of carbohydrates, healthy fats, and proteins.
Energy bars are calorie-rich snacks. It is the best snack for maintaining energy levels during the treks. The energy bars are light weight and do not require much space. The energy bars for trekking contain a mix of carbohydrates, proteins, and fats.
Dried meats are popular among Nepali trekkers. It is a good source of protein. As it is in a compact size, it is easy to carry.
Glucose biscuits are the best food for trekking for the quick energy boosts. The biscuits provide carbohydrates and fats. They are easy to carry and can be used as a breakfast option, often accompanied with tea or coffee.
Dietary Restrictions and Special Needs
While having the the best foods during trekking in Nepal provides the energy throughout the trek and keeps your body healthy, not all people can digest all types of food. So, you need to know the dietary restrictions and special needs of your body.
The carbohydrates are important for maintaining sustained energy levels. However, protein-rich foods like meat take time to digest. So balancing both of them during the trek is necessary. The chocolate bars provide quick energy boosts as well as energy crashes.
If you are allergic to gluten or dairy products, then the alternatives are also available in most of the teahouses. You can ask the teahouse owner or tell your guide.
Avoid the alcohol, as it increases the risks of altitude sickness. In addition, non-vegetarian dishes are generally not recommended due to the longer digestion times and potential stomach issues.
Clearly tell your guide about your dietary restrictions or preferences. The guides ensure that the meals are prepared according to your needs. And consider packing lightweight and non-perishable snacks like nuts, dried fruits, and trail mix.
Tips for staying healthy during trekking
- Choose the meal option that is thoroughly cooked and served hot.
- Avoid street foods, as they may not be prepared hygienically and can lead to food poisoning.
- Choose the vegetarian dishes as they are easy to digest and provide the energy in a short period of time.
- Bring your own snacks, like dry fruits or energy bars.
- Avoid carrying cream biscuits and sugar candies, as they may spoil easily.
- Use hand sanitizers before and after meals.
- Used boiled water for the drinking and brushing teeth.
- Maintain personal cleanliness by using wet wipes or hand sanitizers.
- Drink enough water and avoid too many caffeine-related drinks.
- Focus on the balanced diet to maintain energy levels.
- Allow your body to acclimate to the higher altitudes.
Conclusion
When planning a trek in Nepal, it’s essential to prepare a comprehensive trekking food list to ensure you stay energized and healthy. The best food for trekking includes a mix of packed food for trekking, dry food for trekking, and energy bars for trekking.
Breakfast foods during trekking in Nepal, like oatmeal or muesli, are great for starting the day with energy. For trekking food, opt for nutritious, lightweight options like nuts, dried fruits, and energy drinks for trekking to stay hydrated.
Healthy foods during trekking in Nepal should be easy to carry, like dehydrated meals or packed snacks. Don’t forget beverage options during trekking in Nepal, such as tea or electrolyte drinks, to keep your energy up throughout the journey.
